Lentils for Dummies, everything about them

If you aren't vegetarian and don't hail from Africa or India, you probably know very little about the lentil. However, this tiny nutritional giant ought to be on everybody's plate! Sit back for a crash course.

What are lentils?

Lentils are legumes, or a type of bean. They grow in small pods of one or two each. Each lentil is only a few millimeters in diameter and may be oval, heart-shaped, or spherical. Lentil colors include reddish orange, yellow, green, black, brown, and white. They have a mild nutty flavor and are a perfect addition to rice, stews, curries, and other flavorful dishes.

History of the lentil

They're among the world's oldest foods. They seem to have originated in prehistoric Asia, and they were among the first crops to be cultivated. They even make an appearance in the Bible. (Jacob traded them to Esau, so we know someone was a fan!)

Health

It makes sense that lentils supported early civilizations. They're a wonderful source of protein, they have little fat, and their high fiber content helps control blood sugar. Lentils also provide high levels of many essential minerals such as folate, iron, thiamin (B1), and copper. And lentils contain tryptophan - that wonderful sleep-inducing amino acid best known for its presence in Thanksgiving turkeys. A smile of sleepy contentment is likely to follow a well-prepared lentil dish.

Buying/storing lentils

They are generally available in both prepackaged bags and bulk bins. When selecting lentils, keep in mind that the green and brown varieties are particularly good at retaining their shape; other types more readily become mushy if overcooked. Store your uncooked lentils in an air-tight container and keep it in a cool, dark place. They should remain usable for six months to a year.

Cooking

They are easy to cook. Compared with other legumes, they're particularly appealing because they require no soaking and have a shorter cooking time. Before cooking, spread them out on a plate or countertop. You'll want to ensure that all stones are removed. Then rinse in a strainer. The cooking time will vary from twenty minutes to about forty-five minutes, depending on the variety, how old it is, and whether you want a firmer or softer texture.

For an excellent lentil dish, try a recipe for Indian dal or paruppu. This dish is a staple of the Indian diet, and it's delicious!

Note: Individuals with kidney problems or gout may want to limit or avoid intake of lentils and other purine-containing foods.

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